MOBILITY & WARM UP
2 min Jump Rope
20 Arm Circles
30 Samson Stretch
40 Jumping Jack
30 Leg Swings each side
then:
8 Minute AMRAP of:
7 V-Ups
7 Push Ups
7 Spiderman & Reach each side
30 Running Jump Rope
SKILLS & SPECIFIC WARM UP
Running Warm Up – Kipping
CONDITIONING
“FINALLY”
6 Rounds For Time
9 Toes-to-Bar
12 Push-ups
Run 200m
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack
SKILLS & SPECIFIC WARM UP
Running Warm Up – Hand Stand Push up
CONDITIONING
“RUNSHUP”
E3MOM X 4 ROUNDS:
400 Mt Run
Strict HSPU, max reps in
remaining time
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 V-Ups
10 Push Up
5 Goblet Squat
5 Walkout
SKILLS & SPECIFIC WARM UP
2 Rounds: Rest 1’Min. Each Round
250 Mt Row
20 Double Unders
10 Box Jumps, #60/50
CONDITIONING
“BIG HEART”
5 rounds for time:
500 Mt Row
50 Double Unders
20 Box Jumps, #60/50
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Push Up Scap Retraction
7 Push Ups
30 Sec Skip
30 Sec Jumping Jack
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“ONLY BODY WEIGHT”
TEST DAY
Max Reps Strict Pull Ups / Pull Ups / Ring Row
Max Reps Push Ups
800 mt Run
*Rest 5 minute between
rounds
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
15′ to practice handastand -handstand push up
CONDITIONING
“SHAKE”
AMRAP 5min x 4
400m run Then max unbroken Handstand Hold when you stop the set is over and rest the ryemaining time. If You don’t Have HS Hold Scale facing the wall
MOBILITY & WARM UP
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
CONDITIONING
“WALLY WEST”
FOR TIME:
3 ROUNDS
1600Mt Run
32 Push Ups
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running
CONDITIONING
“SHINY ARMOR”
AMRAP 20 min
600 mt Run*
10 Burpees* (IF YOU DON’T HAVE A VEST, PERFORM 15 BURPEES)
*If you have a vest wear it #9/6
MOBILITY & WARM UP
Amrap 10 min For Quality
1 min jog
7 Russian Dumbbell (Or Kettlebell) Swings
7 alternating v-ups (each side)
7 Single Leg RDL’s (each side)
SKILLS & SPECIFIC WARM UP
Pose Running
2 Rounds:
200m Run
6 Burpees
6 V-Ups/Toes To Bar
CONDITIONING
4 Rounds For Time
600m Run
40 Burpees
20 Toes To Bar
MOBILITY & WARM UP
12 Minutes For Quality
5 Push Ups Hand Release
10 Wall Squat
20 Single Unders
30 Seconds Inchworms
SKILLS & SPECIFIC WARM UP
Pose Running – Air Squat
CONDITIONING
“OXYGEN”
AMRAP 5min x 4
400m run Then max unbroken Air Squat when you stop the set is over and rest the ryemaining time.
MOBILITY & WARM UP
2 Rounds:
30 Double Unders
5 Scap Retractions
20 Hollow Body Rock
:30s Alternating Warrior Squats
2 Rounds:
200 Meter Jog
15 Sit Ups
10 Lying Leg Raises
SKILLS & SPECIFIC WARM UP
2 Rounds:
100 Meter Run
7 Push Ups
7 Sit Ups
7 L Toes to Bar
CONDITIONING
Every 4:00 for 20 minutes
200 Meter Run
20 Push Ups
20 Sit Ups
20 Jumping Lunges
*courtesy Wod Hunter
Read More